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Fitness goals

The obesity epidemic problem!

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Even when there´s too much information and there are so many different weight loss programs, obesity and overweight are still a huge problem and it´s just getting bigger so this means that we´re doing something wrong. Most of the information we can find in the internet are lies and myth, experts share the fastest way to lose weight without considering the negative impact with everything we read we just end confused and overwhelmed, if we add to this how processed foods create an addiction and how they control our brain, and emotions it´s not a surprise that it gets really hard for us to get in shape.

The problem is that we´re taking the wrong approach to the obesity problem, we´re focusing and treating the symptom which is obesity and overweight this is why we can find so much information and debates about which is the best diet to lose weight and it´s also why we can find so many different weight loss programs, but none of them work long term.

Some industries start to create myths around obesity and different diets start to come out like low fat diets blaming fat for the obesity epidemic, they came out with the most common advice we all know “eat less – move more” but the problem just kept growing.

It´s not about finding the best diet to lose weight, it´s not about calories, it´s about macronutrients, it´s about health. If we focus on what matters which is understanding how things work, we can get in amazing shape and sustain it. We need to know what´s the job of each macronutrient and how our body responds to them, we need to understand about hormones and how they are triggered in a good or bad way by everything we do and don´t do.

Our lifestyle plays an important role and I believe that it´s the cause of obesity, portion sizes are bigger so we eat a lot more and to make things worse, this excess food comes from junk, processed and fast food which doesn´t have nutrients, the lack of physical activity and spending most of our time sitting in front of a computer or tv; we don´t give sleep the importance it deserves, our levels of chronic stress are so high and we don´t know how to react and deal with it, we are surround by negativity almost all day long.

Making some changes to our lifestyle can make a huge difference in the obesity problem, if we focus on what matters which is developing healthy habits, we will have amazing results. We all need to have free access to information, and we all need to know the truth. There´s not a class about nutrition in schools which I consider is a highly important topic, learning about nutrition, fitness and health in general is what we need to do, if we focus on the root cause the results are sustainable.

To focus on the root cause we only need to give nutrients to our body through food, eating real, fresh, healthy foods and avoid unhealthy foods like junk, processed and fast food; working out at least 30 minutes a day focusing on resistance training, getting enough high quality sleep every night around 7 to 8 hours, reducing stress or knowing how to manage it to make it work for us and getting the right mindset. Everything works together to make our results sustainable in an effortless way.

From what I´ve seen it´s simple to prevent diseases and stay in shape and it all comes down to lifestyle. I believe that many diseases can be prevented and there’s no reason to suffer or see someone suffering or in pain, but it all starts with us. We live in a time where we want instant results and satisfaction and we´re so use to technology but is causing a lot of problems. There are 2 steps we can take today to start changing our lives:

– be more active throughout the day.- find ways to do some physical activity, if you work in an office, every hour get up and take a walk for a couple of minutes, when you´re talking on the phone walk instead of being sitting on the chair.

– Consume more whole, fresh, healthy foods high in healthy fats, proteins and fiber

It´s not about limitations, it´s about working on the root of the problem and not only treating the symptoms but targeting the cause.

If you´ve been dealing with your weight and want to improve it let us know what we can do for you, how we can help. Leave a comment in our Twitter and Facebook account, we´ll be happy to help.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

How companies make it harder to lose weight

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If you´ve ever asked yourself why you can´t lose weight? why you can´t keep that weight off? or why is it so hard to lose weight and sustain the results then you need to continue reading.

There are different factors that come into play when we want to lose weight and each of them makes everything harder for us. It´s not our fault and it´s not as easy as “eat less – move more”.

Fat loss is simple but not easy, and no one seems to pay attention to the most important element we need to have in place to achieve our goal, our habits and mindset.

The best way to start our weight loss journey is by realizing that it´s a lifestyle change, we need to develop good habits that are going to make it effortless to sustain our results. One of the habits is to make healthier food choices and here is the biggest problem, even when all of us know which foods are healthy and which are unhealthy we may be making the wrong choices one after another without knowing why we are not able to make the right choice for at least one time.

The reason is because companies are making it harder and almost impossible for us to make the right choice, food is everywhere and most of the options are unhealthy, sweets, junk, processed and fast food, food we can grab and go, that is convenient and cheaper so if we´re surrounded with this unhealthy foods at every moment it´s not surprise that we keep eating it.

Other reason why is the chemicals on those processed foods turn on the reward center on our brain so every time we eat them we feel good and we get addicted to that feeling, every time we feel down, depressed, stressed or angry we grab some unhealthy foods to make us feel better and if we add to this that some chemicals added to them are used to enhance flavors, make food taste better and also create addiction it´s harder to avoid them. Research shows that this foods create addiction the same way alcohol and cigarettes do.

Companies want to sell so they create amazing marketing campaigns to make us think that we are buying healthier products when it´s not that truth and they keep making packages and portions bigger. Also our relationship with food has changed, have you notice that when you´re bored, tired, feeling down, alone or watching tv you go for something to eat, which most of those times is unhealthy? This is a constant trigger of the feel good hormone and a habit we´ve created over time.

When we start making healthier choices we´re dealing with 2 problems, one the highly addictive sugars and chemicals on products that our brain will be asking for as cravings and then making a different choice.

The first days or weeks when we start avoiding this unhealthy foods it´ll be like hell, our brain wants those foods so we´ll have cravings and we can have anxiety, looking for a way to substitute unhealthy foods for healthy options that could make us feel good and activate the reward center is good option but it´s hard to do, we can have some almonds or nuts which are great for our brain.

The hardest part is dealing with our mind, every time we make a different choice we´re getting out of our comfort zone and our brain hates to be uncomfortable so it will work hard to get us back to our old choices.

What we can do here is, every time we make a healthier choice that´s going to be a new habit we need to stop listening to our mind, don´t pay attention just get up and do it. Thoughts like: you´re too tired, those cookies are cheaper, start tomorrow, you don´t have time today and any other you can think of which are just making you procrastinate stop them. Stop them right now don´t listen to them and continue with your new choice.

Have you followed a diet to lose weight? let us know what was the hardest food to avoid by leaving a comment on our Twitter and Facebook account.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

The truth about weight loss

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How many times have you set weight loss as a New Years Resolution? I know you´ve started and at some point you gave up, if this is your case there´s something you need to know.

If we set our goal as weight loss the end results won´t be the one we´re looking for and it´s not the best option. When we talk about weight lose it means that we´re losing body fat, water and muscle which creates more problems.

If we want to lose weight once and for all we need to do it right and that means that there´s no short cut and there´s no a quick fix, it took us time to get to where we are now and it will take time to get to our desired weight so we need to work hard and smart, develop discipline to be able to achieve our goal and sustain it. We also need to understand that there´s not one single way to achieve our goal, there are different diets and workout programs we can follow, there´s no a right or wrong answer so as we go through our journey we will fail but we need to learn from that failure by adjusting our diet or exercise program until we find what works best for us.

For the past years we´ve become lazy and we are addicted to instant gratification and fast results. We want to get amazing results in this case we want to lose weight as fast as possible, we want results in one week without thinking of the consequences. We think short term instead of thinking long term, we want things now and this is a huge problem.

Our weight is the results of an unhealthy lifestyle based on unhealthy habits for so many years so we need to set our goal the right way which is improving body composition and realize that it will take time.

This is the truth about weight loss, it´s about improving body composition meaning lose body fat and maintain or gain muscle mass, it´s about developing good healthy habits that lead to a healthy lifestyle. We need to realize and accept that it´s going to be hard, it will take time and there are no shortcuts.

There are some points that we need to make clear and the first one is that diets don´t work, we all may lose some weight in any diet and the reason why is because we are restricting some foods and following a calorie deficit but in the long run we won´t follow that diet for the rest of our lives and the moment we stop it we gain weight back. Lack of sleep is another point, it affects all hormones and systems in our body not only making it harder for us to lose weight but create health problems.

Fat loss is actually simple, we only need to make resistance training the core of our training program, add some cardio and eat whole, fresh foods and eat a little less. Even when it´s possible to lose weight eating unhealthy foods it is not the best way to do it. We´ve seen before that our body needs nutrients so we may eat unhealthy, processed foods and lose weight but our body won´t be working efficiently.

The industries had told us that to lose weight we just need to eat less and move more, if you´ve tried this, how did it work? This strategy applies for a fast weight loss when we´re not considering our health. It´s not about losing weight as fast as possible, it´s about developing good habits that make it easy and enjoyable for us to maintain our results and keep making progress. Finding a diet or nutrition program that we can follow for long periods of time, getting enough good quality sleep every night, doing some exercise every day specially resistance training this are small changes we can make in our life and develop them as habits that will help us maintain a healthy weight.

We need to think about it as improving body composition and developing good healthy habits that lead to a healthy lifestyle, the hardest part of all this is developing good habits, making new choices is hard but stick with it, it´s worthy. The secret lies in our lifestyle, if we´re willing to make some small changes we´ll get amazing benefits in all areas of our life.

If your goal is to lose weight or to say it right lose fat there are some simple steps you can take today to start your journey:

1.- Eat whole fresh foods that are high in healthy fats, proteins and fiber,

2.- Avoid highly processed and refined foods,

3.- Do 10 squats, 10 pushups, and 10 crunches

Do this for 7 days and let us know how you feel by leaving a comment on our Twitter and Facebook account, I want to hear from you and know how can I help you achieve your fitness goals and improve your life.

What you need to know about weight loss

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

How to maintain your results during Holidays!

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When Holidays arrive most people get anxious about how are they going to maintain their current weight and weeks before they follow a strict low calorie diet to lose some weight so on Holidays they give themselves permission to gain weight.

Some guys or girls try to limit the food they eat making it hard and breaking emotionally and mentally, it is hard to stick to a diet program on Holidays when there´s delicious food everywhere and you are surrounded by family, friends and people you love and care about. Other guys do 2 or 3 hours of exercises on Christmas and New Year to burn the excess calories.

The biggest mistake is trying to achieve any fitness goals during this season because it is so hard to follow a nutrition program and for some guys it is almost impossible to workout which make things more complicated. The only thing you want to focus is on sustaining your results, maintaining your weight or physique by not getting obsessed with it, just relaxing, enjoying and having a great time.

For some guys and girls this time of the year is the opportunity to spend some time with their family and they want to make the best out of those moments, there´s no reason you need to get stressed and obsessed with gaining weight that alone could actually make you gain more weight.

My advice is to eat whatever you want on Christmas and New Years Eve, relax and have fun those 4 days, if you take the first two days to eat whatever you want as much as you want you have some days in between where you can do some form of fasting, lower calories or lower carbohydrates. If you´ve been following a diet low in calories or low carbohydrates this days can actually help your body.

If you don´t want to stay away completely from your nutrition program you have two options, first you can stick to the meals, the main dishes cooked with fresh ingredients and you can avoid the cakes, candies and junk food. This option sticks more to my approach to fitness where you´re limiting most unhealthy food and eat traditional dishes.

The second option is if you want to try everything eat smaller portions, try to make all small portions for the first time and if there´s something you like and want to repeat feel free to do it, for cakes, sweets and junk I would stick with just one portion of each and I would repeat some of the main dishes.

If you follow some simple tools I´ve been sharing with you, you don´t need to stress out during this season, relax and enjoy the time, if you see it´s actually some few days the ones where you can overeat and eat whatever you want, if the rest of the days you avoid junk and processed food there´s nothing to worry about. If you have the opportunity to do exercise do it not only to burn the extra calories but to keep you active and in great mood.

If you have access to a gym or you can continue training you can use this season to gain lean mass, around October and November the amount of food we eat starts increasing and to gain muscle you need to eat more so if you are training the right way you use this to your advantage, on Holidays and special days like Thanksgiving, Christmas and New Year eat as much as you want, the rest of the days you can cycle your calories specially cycle carbohydrates so that you don´t gain a lot of fat, try to make it a clean bulk, you can increase frequency on training which is a great tool to gain muscle so you have the opportunity to enjoy the season eating more. Even when you can eat more, don´t go crazy or you will end up gaining a lot of fat.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

How long does a workout should last?

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Some of us hate working out, just thinking about it puts them in a negative mood but it´s key for any fitness goal, with exercise we give our body the stimulus they it need to change. Even when we need to work out we don´t need to spend hours in the gym but have you asked yourself or someone how long does each workout should last?

We´ve talked before that we need to work hard and smart, we need to keep everything simple but effective so we don´t need to spend 2 hours each day exercising we need to create the right program and keep it as short as possible but intense.

For fat loss a work out should last around 45 to 60 minutes, if we want to do resistance training and cardio training on separate days 45 minutes is enough, we can do 45 minutes of resistance training and 30 minutes of cardio, if we do both one after another the workout will last 60 minutes, we can to 15 minutes of HIIT and 45 minutes of resistance training.

Most of us have a full daily schedule and it may be hard to fit long workouts but we all have time to schedule 45 minutes of our time every day to work out, we waste too much time on social network, watching news, Tv, Netflix if we reduce the time we waste in that stuff and invest it in ourselves to work out we will completely transform our body and our life.

Exercise has so many benefits that we really recommend some type of physical activity every day, for someone who is starting on fitness and that is really out of shape doing 45 minutes or even 30 minutes will be a lot, if this is your case you can start with just 10 minutes and increase from there, going for a walk is a great option to start doing some cardio and for resistance training you can start with some pushups, squats, crunches and do as much reps as you can. From there you can increase until you get to the 45 minutes of resistance and 30 minutes of cardio.

For someone who loves working out exercising 60 minutes is great there´s no need of more, maybe 80 minutes which is what I do, here we can do 40 minutes of resistance training and 20 minutes of cardio, I do the both the same day one after another depending of the goal I´m working out I can follow a 5 day split that includes 1 day of active rest.

We need to make sure that the program we´re following is based on resistance training otherwise if we do too much cardio we will lose muscle, it´s better to do 30 minutes of resistance than 30 minutes of cardio. Most of the traditional or commercial weight loss programs are based on cardio or circuit training, there are some that last about 30 minutes but they are not the best option, we want to improve body composition, lose fat and maintain or gain muscle  so some type of resistance training is the way to go, even if we´re starting our journey we can do some bodyweight exercises and then add compound movements, we can design a program based on bodyweight and compound exercises for resistance training and we can add some HIIT cardio with exercises like jump rope, burpees, jumping jacks and get an amazing workout in 45 minutes.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

Why is it so hard to maintain results with traditional weight loss programs

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Have you followed any commercial weight loss program for a period of time, get results and stop following it? once you stopped following it did you were able to maintain those results or was it hard to do it? As most of us you may found it hard or impossible to maintain those results.

The reason is because those commercial weight loss programs that help us lose a lot of weight in a short period of time without considering long term damage to our body.

They give us what we want, we want fast results so the programs are designed to helps us lose as much weight as possible in the shortest period of time without considering our health and the negative impact the programs will have.

Most traditional weight loss programs are based on the most common strategy and advice, for nutrition “eat less – move more” the diets are so restrictive and go to low in calories; for training it´s most cardio or circuit training based on cardio which makes the experience so hated. The goal of this programs is to help us lose as much weight as possible and with this we get in more trouble.

This programs don´t focus on making our weight loss journey as healthy as possible and as enjoyable as it can be, even when we´re following a weight loss program we need to have some freedom and not make it so restrictive. So they´re giving us all the reasons to make it impossible to stick to the program.

They focus on losing as much weight as possible without considering body composition so we lose fat, water and muscle, when we stop the program it´s so hard to sustain our results because our metabolism is slower, when we lose muscle our body needs less calories so we need to eat less to sustain our new weight and with all the cardio exercise that leads to muscle loss it also make our body more efficient at using calories so every time we do the same workout our body will be burning less calories. So we end in a worst place than when we started the program.

Fat loss is hard, we need to put the time and effort, we need to work hard and be disciplined with our program until we develop the right habits. When we start a fat loss program we are dealing with physical, emotional and mental pain and discomfort plus we need to add the fact that all unhealthy foods we´ve been eating created addiction in our body so our body and brain will make us feel like if we need those unhealthy foods which is actually not true. Dealing with all this stuff going on is what makes fat loss and getting in shape so difficult.

There´s a way to make fat loss sustainable and that is by developing good healthy habits, eating real, fresh foods and avoiding all unhealthy foods that can cause not only weight gain but can also lead to health problems. Working out at least 30 minutes every day focusing on resistance training to maintain and build muscle, getting enough good quality sleep every night, 7 or 8 hours. Developing the right mindset to get you through the hard times, when our body things we can´t go any further our mindset keeps us going, when you have to make a choice between healthy or unhealthy foods our mindset goes for the healthy options.

Sustainable fat loss is simple if we focus on what matters which is improving body composition and developing good healthy habits, this doesn´t mean that it´s easy but it´s worth it, it´s the best way to do it. We also need to understand that it takes time, even when we can get amazing results in a couple weeks it will take some time to get to our desired weight so we need to focus on progress, seeing progress and results make us happy so use your progress as a way to stay motivated.

The journey is though, this why not everyone is lean, we all dream with having an amazing physique but not everyone is willing to put the time and effort. Those though moments remember your end goal, think about your end result,, if you want that end result so bad you´ll make it through those though moments, this includes all the physical, emotional and mental struggle you will need to get through.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

What nobody says about fat loss

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So many of us want to lose weight, have you tried it? there are some points that nobody tells us and that we need to know before we make the commitment to do it.

I see so many people dealing with their weight and struggling with many different weight loss programs but there´s something that all this programs, fitness trainers and gurus don´t tell us.

Fat loss is not a quick fix, there are no easy solutions or shortcuts. Our actual weight is the result of years of unhealthy habits so it will take time and effort to achieve our goal. There´s not a perfect weight loss program and not one single program will give the same results to 2 people, there´s not just one way to get to our goal.

If you´ve been following us for some time you know that we work on the 5 principles of fitness which is something not everyone consider, for sleep we need 7 to 8 hours or at least 6 hours of good quality sleep every night, we need to get our mindset right to be able to get through the hard times and for diet and training there are many different diets, from high carbohydrate, to low carbohydrate, ketogenic, paleo, vegan. Even when I don´t consider some of them to be the best options they are all tools we can try and see how we feel and how our body responds and find out which one works best for us. The same with training, resistance training is key but there are different tools we can use like straight sets with heavy weight, moderate weight, supersets, circuit training, we can focus on gaining strength, hypetrophy, power, overall performance, training splits you also need to find what works best for us.

Fat loss is not a quick fix so what I mean by finding what works best for us is that it takes time to lose fat and get in shape so we´ll need to follow a nutrition and workout program for a long period of time and some diets and workout tools may not be sustainable for us, if we love meat there´s no way that we´ll stick to a vegetarian diet for 4 or 5 months, if some foods cause inflammation and we feel bloated we won´t get results and we won´t stick to the diet. If we can only go to the gym 4 days per week and we want to follow a program in which we need to go to the gym 6 days a week we won´t stick to it.

We need to find tools that we can follow according to our daily activities for each of the 5 principles of fitness, find the tools that best fit our day and that we can incorporate to our life so that we can stick to them day after day for as long as we need.

It´s not about what diet or workout is the best, it´s about finding the tools that work best for each of us and combine them to develop good habits that lead to a healthy lifestyle that make our fat loss achievable and sustainable.

Another point that no one tells us is that it´s hard to lose fat, we need to be in a calorie deficit and there´ll be times when we feel hungry, there´ll be meals when we want to eat a lot more which in most cases is our brain sending the wrong message, if we let go by this messages we can overeat, sometimes our brain will try to trick us telling us that we need that cookie or donut or any other unhealthy snacks, if we pay attention to those thoughts we´ll end up eating those unhealthy foods and we will feel ashamed, and like failure.

When we´re following a fat loss program is normal to feel hungry and here is when having the right mentality comes into play, with the right mindset we´ll be able to get pass those feelings, emotions and thoughts and we´ll be able to make the right choices over and over which will give you the results you want.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

Nutrition tools for fat loss

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If you´ve been trying to lose fat and get in shape you may know by now that nutrition is a crucial part but have you found the best nutrition tools that can help you achieve your goal?

When we want to get in amazing shape, especially if it´s our first time this means that we´ve been following unhealthy habits for last years so we need to change those unhealthy habits for healthy ones and this can be difficult so we need to find tools and strategies that make it easier for us.

We know that nutrition plays an important part when we talk about fat loss, in fact there are so many different diets and we all want to know which one is the best and which one delivers the fastest results. Instead of getting obsessed with finding the best diet lets take a look at the best nutrition tools we can use to lose fat in a more enjoyable way:

1. Intermittent fasting

Intermittent fasting has so many benefits for overall health (you can learn more about it in this link) and it´s also an amazing tool for fat loss. Every time we it insulin increases even when our meal is healthy, by reducing our meals from 5 meals a day or 3 meals and 2 snacks throughout the day to just 2 or meals in an 8 hour window we´re left with 16 hours of fast and in this 16 hours of fasting we give time to our body to lower insulin and growth hormone increases, this helps our body to use stored body fat as energy instead of glucose.

2. Reduce carbohydrates

This one is considering that we´re following a more balanced diet between proteins, carbs and fats. In order to lose fat we need to be in a calorie deficit and the best way to do this is by reducing carbohydrates, our body only needs carbs for energy so when we reduce them our body will use stored body fat as energy. We can cycle carbohydrates and the days when we are more active we increase carbs and the days when we are more sedentary and we don´t need to much energy we reduce them.

If we´re following a ketogenic diet and we have a considerable amount of fat to lose we can reduce the amount of fat, especially from dairy and stick to natural healthy fats like olives, avocado, nuts and seeds, olive oil, coconut oil.

The goal here is to create a calorie deficit, whether it´s from carbohydrates or fats but we don´t need to go too low because we can hit a plateau if our body thinks we´re starving, we just need to make that calorie reduction low enough so that we lose fat consistently.

This 2 are the best nutrition tools we can use for fat loss, we can adjust them to fit our day and the type of diet we´re following, we want to make our fat loss journey as simple and enjoyable as possible otherwise it will be hard for us to stick with it for long periods of time. We may need at least 3 months up to 8 or 12 months, I know this may seem so long but if we want to maintain our results we need to think in long terms plus if we think about those 8 months from now yes it may seem a long time but we get results every week that keep us motivated and if we think how we will feel at the end of those 8 months when we´re in amazing shape we realize that it´s not actually that difficult and time will pass any way so let spend those 8 months working on improving our body physically and mentally.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

Principles of fat loss

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Fat loss is actually simple, the industry makes everything harder and for some reason we are more prone to trust the harder stuff even when we know we´re not going to stick with it for as long as we need to. There are some principles for fat loss we need to follow based on the 5 principles of fitness which are going to get us to our goal if we follow them, there´s no reason to overcomplicate the journey so just stick with this principles and you´ll get amazing results.

Before we get to the principles there are 3 points we need to talk about:

1.- Time

It takes time to lose fat and get lean so wanting to lose fat as fast as possible will only make the journey harder and the results won´t last too long. What comes easy and fast won´t last, so even when we´ll get results every week we need enough time to achieve our goals, 3 to 4 months is enough but it may take longer. Focus on making progress every single week, progress and consistency is what matters.

2.- It´s uncomfortable

Fat loss can be though and uncomfortable at some points, it´s simple but not easy we need to work hard, put in the effort and make some sacrifices. The greatest rewards in life don´t come easy but the satisfaction and confidence we gain by achieving our goals feels amazing. We need to have a strong reason why we want to get in amazing shape and we need to develop the successful mindset that will keep us pushing even when our body is breaking.

3.- Body composition

Our ultimate goal must be to improve body composition. If we focus on weight loss we´ll lose some fat with retained water and muscle tissue so we´ll end looking skinny and this slows our metabolism which will makes it almost impossible to sustain our results.  If we only focus on losing fat we can maintain muscle tissue while losing fat and retained water but if we don´t have enough muscle mass we won´t look as great as we can and our metabolism won´t be as fast as it could be so it will be harder to sustain the results.

If we focus on improving body composition which means losing body fat and gaining muscle mass we´ll look great, our metabolism is faster and it´s easier for us to maintain our results.

Now let´s go to the principles:

NUTRITION

1. Eat less

We need to eat less so that our body can use stored fat as energy, macronutrients are important so the best option is to reduce carbohydrates and we can do it by using a tool called carbohydrate cycling.

2. Intermittent fasting

Keeping insulin low help our body use stored fat as energy more effectively so having 2 meals a day in an 8 hour window and fasting for 16 hours is the way to go.

TRAINING

3. Resistance training

We need to focus on keeping our strength so working on the 5 – 6 rep ranges is great we can go medium frequency and moderate volume by working each muscle group twice per week.

4. Cardio training

Add cardio to lose fat faster, you can choose between 10 – 15 minutes of HIIT or 35 – 45 minutes of steady state.

SLEEP

5. Get at least 6 hours of good quality sleep every night. Turn off electronics at least 30 minutes before going to bed, doing some breathing exercises right before falling sleep can help you improve the quality by calming the mind and relaxing the body.

STRESS

6. Avoid negative people and negative situations, if you can´t do this then do not take things personal, do not let any comment affect you and don´t worry about what anyone says and thinks of you, instead focus on yourself and work on being the best person you can be. Just by doing this you´ll be able to keep stress low.

MINDSET

7. Accept that it´s going to take time to get to your desired weight, there´s no a quick fix and there are no shortcuts. Realize that the journey will be hard at some times and you will hate it but the results are worthy.

8. Create a vision, an image on your mind of how you want to look and then think about who you need to become to be that new person in that new physique and start living that way.

This 8 principles are the best strategies to get in amazing shape, I know it seems like a lot but I´m sure you can do it, you can take 1 or 2 principles and start working on them once you develop those principles and they are part of your life add another one.

Remember that our goal is to get in amazing shape and make sustainable in a simple way by developing good habits and improving body composition.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

How fitness goals can change our lives.

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If we can change our body physically, what else can we do? To achieve any fitness goal we need discipline, and consistent hard work. It´s not about doing one workout or having a healthy meal once a week, it´s following a healthy nutrition and workout program over and over and over until we reach our goal and if we don´t have the right habits that´s what makes the journey harder but the reward amazing.

Most of us don´t have a healthy lifestyle and many of us don´t want to make some changes to it until we feel or know that something´s wrong. For many of us setting a fitness goal which the most common is weight loss is life changing.

The reason why we set a weight loss goal may be health or insecurities, but if we just think about as weight loss the chances of maintaining our weight loss results are minimum, but if we think about it as improving body composition and a life change then the results will be amazing and we are able to maintain them and keep improving.

If we set any fitness goal the right way especially when we begin our journey it will change our life, mastering fitness is the most complicated goal because we need to develop new habits which are going to replace the bad ones and that takes effort and time, every time we want to change something in our lives we need to make different choices and every time we make that new choice our mind will try to pull us back to our old habits with excuses and reasons why we can´t or why is not a good idea so we need to make a conscious effort to take action upon that new choice until it becomes a habit.

If eating healthy and exercising are not part of our lifestyle it will be hard, we go through so much physically, emotionally and mentally but those new habits will last forever and that´s what make it effortless and easy for us to maintain our results and once we achieve our desired weight we may want to gain muscle, gain strength, improve performance, etc.

When we achieve our first fitness goal our confidence increases and it leads to more accomplishments and success. If want to achieve a goal or live a successful life we need to believe in ourselves and what we do, we need that confidence and when we achieve our desired weight and get in shape we love the way we look and the way we feel and that alone increase confidence plus we believe in ourselves, we know that if we could get in shape and go through all the roller coaster of emotions then we can accomplish a lot more.

We all have the potential of achieving amazing things in our lives but most of us lack self-confidence, we have fears and doubts that pull us back along with a wrong mindset and limiting beliefs; those are the reason why we stay in the same place.

When we set a fitness goal we need to develop healthy habits that lead to a much better life and develop the right mindset, one that keep us going when things get though. When we reach our goal we get the amazing physique we set as a goal and with that we gain confidence but also at that point we have develop good habits and the right mindset to achieve many other projects, from this point on we need to keep that momentum going.

Our fitness journey is meant to help us become a better person, through developing new good habits and the right mindset we´re becoming the person that we need to be to achieve our goal and once we get there, the habits and mindset that we need to be successful and maintain those results and successful life are now installed, and now we believe more in ourselves and what we do, we have more confidence then, we keep setting bigger goals. Goals that keep us improving, learning and growing and we share those experiences by helping someone else, the best reward in life is to see someone else succeeding, the more people we help the better we feel.

We changed our life and now it´s time for us to continue growing and helping someone change their lives.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam